Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

PVC Pass Through x 10 ea.

Reverse V-Up x 15-20

Side Lying Lateral Raise x 10 ea.

Medball Overhead Toss x 6

Essentials/Performance Strength

Pause Tempo Push Press

4×4 (1 second pause in dip, up fast 2 second eccentric to rack)

*Goal to increase 5-10# from last week.

Competition -Strength

A: 3 Position Power Snatch

4×1 (Top to Bottom Up to 70%)

B: 3 Position Clean

4×1 (Top to Bottom Up to 70%)

Essentials/Performance Metcon

Metcon (No Measure)

EMOM x 4 Sets

8-12 Stationary Dip

8-12 DB Power Clean

8-12 Toe to Ring

15-18/10-14 Calorie Row/Bike
For the dips if you are able to perform this rep range comfortably add external load. DB should be challenging. DB’s come form the floor every rep.

Competition Metcon

Metcon (Time)

3 Sets:

24 Alternating DB Snatch 50/35

18 Toe to Bar

9 Bar Muscle Ups

Rest 3 Minutes Between Sets